The Ultimate 5-Day Workout Routine for Women to Get Strong and Toned
After spending multiple hours in the gym or exercising at home, you lost some weight, and that makes you happy, right?
But you are still not completely satisfied with the way your body looks. You want to have stronger and more defined muscles rather than weak ones?
Maybe it’s time for you to step up the game and join many women who have already focused their goals on having just that kind of body you’ve always wanted for yourself – strong and fit.
Ladies, get ready!
COMPLICATED OR NOT?
Getting that kind of body doesn’t have to be a hard and complicated process anymore. You will get introduced to our Ultimate 5-day Workout Routine that will help you achieve that body you always dreamed of, step by step!
Forget about sitting around and wasting time because you have no idea what to do next. No more spending hours at the gym, going from one weird-looking machine to another without having the slightest clue how to use them.
No more following exhausting 12-week workout program that promises full body transformation, but makes you want to give up the next Monday.
Now you can visualize your goals with this simple workout plan and do something that your future self and your future body will thank you for. In this article, you will find everything you should know about getting a strong and toned body in 5 days!
And if we add a bit of your determination, the results are going to be amazing! So let’s get started.
THE WARM-UP ROUTINE
Before you learn more about our workout routine, it is crucial to learn more about warming up before you start any kind of workout. An effective warm-up is the best way to prepare your body for upcoming physical activity. It can also minimize the chance of getting injured while performing exercises.
Not only does it warm up your muscles, but it also increases blood flow to the muscles and prepares your heart for the upcoming activities.
Last but not the least important – it prepares you mentally, prevents unnecessary stress and fatigue. Are you wondering how long should it last? It’s up to you, but the average warm-up lasts no less than 5-10 minutes.
This is an example of how should your warm-up activity look like. You can change it, repeat or add more, all according to your needs:
- 10x head rotations
- keep your hands on your hips and legs should be shoulder-width apart
- do the full circle 360 degrees and do it slowly
- 8x shoulder rolls (for each shoulder)
- 8x arm circles (forward and backward, for each arm)
- 10x hip rotations
- your body posture should be the same as for the head rotation
- 2 minutes jumping rope
- with or without a rope
- 15x squats
- keep your head up, squat down until your hips are lower than your knees, then squat back up while keeping your knees out and chest up
- 1-3 Minutes Jogging in place
Day 1 – Cardio Day
Cardio or Cardiovascular activity is any activity that gets your blood pumping and activates large groups of muscle. It can include swimming, running, cycling, even gardening or heavy cleaning around your house.
If you are not a fan of what we listed above, there is always a list of good-old exercises that also represent cardio.
There are a lot of benefits that cardio workout can provide. Besides losing weight and getting toned, it provides lower blood sugar levels and blood pressure, stronger heart and immune system, better sleep, and the list goes on.
- 10x Basketball jumps
- jump up and shoot an imaginary basketball
- 2-5 Minutes Jumping rope
- 10x Bicycle Crunches
- start by lying on your back, bring your arms close to your head, then start the exercise
- bring your elbow to the opposite knee and bring your knee to your chest, make circular motions
- 10x Mountain Climbers
- get to the plank position
- pull your knee towards your chest
- similar to running in one place, one knee at the time
- 10x Jumping Jacks
- start by standing, with your legs and feet together
- slightly bend your knees and jump up in the air, while spreading your legs and stretching your arms shoulder-width apart
- jump back to the start position, and you are ready to do it again
- try to do it without stopping or making a pause between jumping
- 10x Burpees
- start by standing, with your feet shoulder-width apart
- bend your knees and lower your hands to the floor
- jump and land on the balls of your feet into the plank position, hands still on the floor
- form a straight line from your head to your feet
- jump your feet back and jump up in the air, with your arms over your head, reaching for the sky
- get back to the squat position, and you are ready to do it again
Day 2 – Arm Day
Admit it – this may not be your favorite day. Most of the women still think that Arms Day means that they will turn to Mighty Hulk, even if just once a week, their focus is only on their arms. Don’t worry! These days, strong arms like JLo’s are a sight for sore eyes.
- 8x Sidearms
- hold a dumbbell in each arm, palms of your hands facing down, arms hanging by your sides
- 10x Push-ups
- 8x Overhead Extensions
- start by standing or sitting
- take a dumbbell and grab it, so your hands are forming a triangle, elbows facing forward and they should be right next to your ears during the whole exercise without moving
- bring the dumbbell up over your head and then back down behind your back, engage your core and triceps
- 8x Standing Dumbbell Row (for each arm)
- stand up and slightly bend your knees, use pair of dumbbells for each arm, bend over for about 60 degrees and pull your arms back up, contract and back down
- 2-5 Minutes Boxing
- stand so your left side is facing forward, bounce from one foot to another
- put your hand up high, in front of your face
- the right arm should be right next to the right side of your body, while your left hand should be more forward
- punch in front of yourself, as in real boxing match
- 8x Bench Press
- lie down on the bench, with moderate grip width, around a fist wider than your shoulder width
- support the bar with the straight and strong wrists
- bar path should be straight up and on the way down a bit forward
Day 3 – TBW Day (Total Body Workout)
TBW is qualitative training for the whole body. It is a combination of Cardio and Strength exercises that will speed up your metabolism. No matter if you are a beginner or pro, this workout will help you build lean muscles, burn calories, increase strength and flexibility.
This is a great type of exercise because you can make each TBW Day different than a previous one. You can use either one requisite or combination of two or more, small or large dumbbells, stepper, balls, jump rope, etc.
- 1-3 minutes Plank
- use a mat, lie down on your stomach, then get your torso on your elbows and your feet on your toes
- your body should be straight and hold this position as long as possible.
- 8x Bench press
- 8x Squats
- 8x Bent-Over Row
- bring your feet close to the bar, palms facing the ceiling
- grip the bar around shoulder-width apart, bend your knees, keep your head up and spine neutral
- deadlift it from the ground until your back is straight up, then lower it down to your knees, bring your fists towards your hips
- exhale as you bring bar toward you and inhale on the way down
- 8x Deadlifts
- stand with your mid-foot under the barbell
- bend over and take the bar with a shoulder-width grip
- bend your knees until your shins touch the bar
- lift your chest and your lower back straight
- inhale, hold it and stand up while holding the weight
To avoid back injury while doing Deadlift, remember to keep your back straight and your spine in a neutral position and open up your shoulders.
Day 4 – Abs Day
Wasting time in the gym can be very frustrating. But luckily for you, when it comes to Abs Day, we’ve got you covered!
It may seem difficult when you hear about engaging just your abdominal muscles in one day. Believe it or not, you use your core muscles regularly, so you need them to be strong. They are attached to your spine and pelvis, so they help you have a good posture and prevent back pain. It means – stronger abs – better posture – even better balance.
Furthermore, if you are, for example, a runner, fighter or golfer, stronger abs make you faster, your kicks higher, and your swings better.
- 2 Minutes Flutter Kicks
- lie down and raise your legs straight over your hips, drop your left legs out first and cross them back and forth, almost touching the ground and a little over your chest
- engage your core and keep your legs as straight as possible
- 10x Reaching Oblique Crunches
- start by lying on the floor, then crunch up and rotate your shoulders sideways, left and right
- keep your hips flat on the ground, try to reach the opposite ankle
- keep your abs contracted
- 10x Side To Side V-Ups
- sit on the bench
- lift your legs over the bench, one side, then the other, bring your feet down as much as possible
- use your arms to balance yourself
- lift your chest while lifting your legs
- 10x Leg Lifts + Buttocks Ups
- hold a barbell above your head for additional pressure onto your upper abs
- bring your legs together, lift them and hips up in the air, then release your legs all the way down
- try not to touch the ground until the end of the exercise
- 10x Plate Pass
- start by lying on the floor, with a weight plate
- arms extended are behind your head and legs are straight
- then bring your arms and legs together, pass the plate onto your legs
- be careful with the plate, so it doesn’t slide
- extend your arms and legs out, and then repeat, so you can pass the plate back into your hands
Day 5 – Leg Day
Did you ever wonder why people that exercise regularly have different days for different groups of muscles? There is a quite simple explanation behind this question. The important thing is to allow your muscles to rest and recover. It means when you work out, your legs one day, and your arms or abs the next day, it allows your legs or leg muscles to recover during your arms or abs day.
As simple as that, isn’t it?
The muscle fibers have enough time to rebuild themselves, and that is something that will help you grow your muscles. Plus, having different workout routines each day helps you stay more focused and motivated. That’s right, you will have no problem with an uninteresting and monotonous workout routine.
Need some more motivation for your Leg Day? No problem, we’ve got you covered!
Here’s the list of your Leg Day exercises:
- 10x Leg Press
- start with adding no weight, you can add the desired weight, according to your possibilities
- sit down and position your feet flat on the platform as you do for regular squats
- inhale when your knees are approaching your chest, exhale when pushing the platform back
- hands can be behind your head or on the handles on each side
- 10x Bodyweight Lunges
- stand around shoulder-width apart
- engage your core and keep your spine in a straight position
- take a pair of dumbbells on each side, then take a step forward into a lunge position
- one leg at the time, come down and pause it, then get back to the starting position
- 10x Barbell Squats
- grip the bar, go underneath the bar and rest it on the back of your shoulders
- keep your abs tight, toes behind your knees – not aligned
- your head and chest should be high
- step back from the machine, then sit back
- inhale on the way down, exhale on the way up
- 10x Calf Raises
- you can use dumbbells or do it without any equipment
- keep your shoulders back and head straight
- hands by your side if you are using dumbbells, if not – put your hands on your hips or chair
- lift onto the balls of your feet, squeeze the calves, keep it that way for 1-3 seconds, and down
- make sure your core is engaged
- 10x Leg Extensions
- sit back all the way, keep your back on the pad, keep your head straight and your spine neutral
- grip the handles, inhale while you extend and exhale while pulling down
ABCs ON STRETCHING AFTER WORKOUT AKA COOL DOWN ROUTINE
Ever wondered what stretching does to your muscles and your body? It can do amazing stuff you didn’t even know like change the water content in your muscles or your sensitivity to pain.
So the more you stretch, the more your body becomes flexible and pain-resistant. Plus, it has an impact on the length of your muscle fibers.
Human bodies are amazing, right?!
Remember: Everyone’s flexibility is different, so make sure you are doing what feels good for you.
Here is a list of exercises that we recommend after each and every workout day:
- 1 Minute Child’s Pose
- bring your toes together, your knees as wide as your mat
- sit back, reach your hands out in front of you, your forehead should be down on your mat
- open your fingertips and put them straight down on your mat and relax
- 1 Minute Butterfly stretch
- bring the soles of your feet together, hold your feet with your hands
- drag your knees down as much as you can towards the mat
- keep your chest up and your shoulders down
- 1 Minute Kneeling Hip Flexor Stretch L
- left knee is down, right foot is up
- stretch through your left hip flexor, keep 90 degrees with the front and the back leg
- push your hips forward and tuck them under
- raise the same (left) arm up
- 1 Minute Kneeling Hip Flexor Stretch R (same as the previous one, just with the right side)
- 1 Minute Wall Pectoral Stretch L
- put your hand on the wall or even on the door
- stretch your pectoral or better known as chest muscles
- 1 Minute Wall Pectoral Stretch R (same as previous, but with another side)
- 1 Minute Lying Figure 4 Stretch L
- lie down on your back
- left foot crosses over your right knee, the right leg comes up at the 90-degree angle
- put your hands between your legs and cross your fingers around your thigh
- pull your left knee away from your body as much as you can
- both feet are outstretched
- 1 Minute Lying Figure 4 Stretch R (Right side)
- 1 Minute Shoulder Cross Stretch L
- put your left hand across your chest
- lock it with your right hand at the 90 degree
- your shoulder should be down from your ear
- 1 Minute Shoulder Cross Stretch R (Right side)
FINAL TIPS ON HOW TO ACE YOUR WORKOUT
Remember: Rome wasn’t built in a day. Nor is your body going to be. Respect the process, and enjoy it! Every day has a different workout routine, so you won’t have any trouble with monotony. After all, you have the best workout equipment ever – your body!
Some of the ideas of what to include:
- play your favorite song or even a list of songs that you will play during the workout
- track your workout with the workout journal
- you can also write down one quote that inspires and motivates you for each day
- take photos of you from time to time; that way, you can visualize your progress and be far from giving up.
The possibilities are endless! Start today and stay determined! And don’t forget to have fun while making your dream body come true!
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